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In its second year as an Olympia weekend contest, the Men’s Physique show looks to be just as exciting and competitive as it was last year—if not more so. Because the judges and competitors better understand the division, look for the guys to be more dialed, with their V-tapers more pronounced and their stage personality more robust. Everybody wants to win, so you can be sure the whole field has improved.

Mark Anthony Wingson’s Olympia win last year taught us that the judges look for an aesthetic shape that’s not overly-muscled, as well as a great stage presentation.

Wingson has 17 incredible athletes chasing him this year, and with more experience under their belts he’ll have a tough time keeping his place on the podium.

Who’s Top Dog—And Who’s Nipping At Mark’s Heels?

Here are my picks for the 2014 Olympia Men’s Physique contest, listed in descending order. I’m basing my list off what the guys did last year and how they’ve been placing this year in big shows.

These are also the guys who I think are the best representation of what the Men’s Physique division is all about. They have the right proportions, great aesthetics, and that hard-to-describe intangible—the right “look.”

Let me know your choices in the comments section below!

6th Michael Anderson

Anderson has a really good chance because he’s been competing a lot more than many of the other guys on the card this year, and he seems to get better and better. He placed 7th at last year’s Olympia and has steadily moved up the ranks in every show he’s competed in since.

If he nails his conditioning and posing, he could nab one of the top spots. If he doesn’t, he’ll end up disappointed again this year.

5th Jeremy Buendia

Buendia placed second at last year’s Olympia and has won two shows since then. It’s clear he’s got the look and personality to do really well, but I wonder how he will stack up when he competes against the top dogs in the world. Although I’m not sure he can win, I wouldn’t be surprised to see him as high as second place again this year.

4th Steve Cook

Cook’s disappointing 8th-place finish last year had a lot of people wondering if the judges were blind. It’s hard to imagine the Boise, Idaho, resident cracking the top three, but I’d be surprised if he were left out of the top five again, especially if he brings an even better package than he brought to his first-place Dallas Pro showing.

3rd Mark Anthony Wingson

Wingson won the first-ever Men’s Physique Olympia. No one can ever take that away from him. This year, though, I don’t think he’ll regain his top spot. He only has one other contest under his belt this year—although he did win it.

His lines just aren’t as clean and his aesthetic just isn’t quite what it should be. He looks a little blocky to me. However, I’ve been surprised before and no doubt could be surprised again.

2nd Sadik Hadzovic

After placing fourth in last year’s Olympia, Hadzovic has his eyes on a bigger prize. He has a huge crowd following and a lot of Men’s Physique fans hope to see him win. He placed 2nd at the New York Pro, behind Jason Poston, and recently won the PBW Tampa Pro. He has an insane V-taper and personality to burn. I think he has what it takes to earn one of the top positions.

1st Jason Poston

After a 5th-place finish at the 2013 Olympia, Poston wants to prove he deserves the top spot on the podium. He’s won three of his last four events, including the New York Pro. He looks damn good on stage.

As a type 1 diabetic, Poston gives new meaning to the phrase “pumped up,” and he has become an outspoken enthusiast for health and fitness. In my opinion, he’s a perfect representative of the look and personality of the Men’s Physique division.

Other Notables

Jeff Seid, Matt Christianer, and Anton Antipov

Although these guys aren’t in my top six, they’ve made an impact on the division and deserve their Olympia qualification. Any of these guys could break the top six if they bring their best packages to the Olympia stage:

Jeff Seid

Seid’s Internet fame brings him a lot of fans, but those shouts in the crowd don’t always help him place well. Since his 11th place finish at the Olympia in 2013, Seid has spent the last year trying to earn better spots.

He’s gotten as high as 2nd at the Greater Gulf States Pro and 3rd at the Dallas Pro. Despite these good showings, I just don’t think he has what it takes to crack the Olympia top six.

Matt Christianer

Although Christianer hasn’t placed any higher than 4th this year, he has the potential and genetics to do really well. Since his last 1st place win at the 2013 Pro Grand Prix Pro, Christianer has struggled to find the right condition. Although he has the tendency to come in a little hard, he can also swing too far the other way.

Anton Antipov

Since his 12th-place finish at the Olympia last year, Antipov has contested better at various shows. To wit, he won the Prestige Crystal Cup and recently earned 2nd at the PWB Tampa Pro, just behind Hadzovic.

If Antipov comes to Vegas with the same look he’s been bringing to his recent shows, he could very well jump into the top six.

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Vital Stats

Name: Vince Del Monte
Height: 6’0″
Weight: 205 lbs
Occupation: WBFF professional fitness model, personal trainer, and author
Website: vincedelmontefitness.com
Facebook: vincedelmontelivelargetv

My regular readers and the people I coach know I place a huge emphasis on eating organic, particularly when it comes to meat. The health benefits of organic, grass-fed, pasture-raised meat and poultry over commercially raised meat are significant and legit. Organic meat contains less overall fat and calories, more healthy fats like omega-3s, a superior micronutrient profile, and is free of junk like extra hormones and antibiotics. It tastes way better, too!

One thing I hear a lot is that this type of meat is too expensive for people on a tight budget. With some planning, there are ways to find money in your budget for quality groceries and maximize every dollar you spend on these foods. Believe me: You can afford to feed your body the best possible food, even on a really limited grocery budget. You just need to abandon the frozen food aisle and step up to the cutting board!

Find the Money to Eat Right

The first thing to do if you don’t think you can afford high-quality meats is to evaluate your grocery budget. If you’re still buying processed foods, stop right there. Frozen “healthy” meals, prepared fish and chicken, and anything else that’s premade needs to go. Wave goodbye to packaged snacks, bars, and wraps as well. This alone can free up enough money to pay for a week’s worth of grass-fed meats and organic vegetables, giving you the nutrients you need to grow—and none of the garbage you don’t need.

If your grocery budget is already pared to the bone, and you haven’t been wasting any of it on processed foods, look at the rest of your budget. Are you prioritizing your money according to your health goals? Be brutally honest. Maximum health and fitness requires some investment. Money can’t be wasted caving to cheap thrills, temptation, and distraction.

If you spend $50 a week on lattes or $100 a week on entertainment, reconsider your priorities. How much are your bodybuilding and fat-loss goals really worth? Take half the money you spend on these things and buy wholesome food. Put your money where your priorities are.

“Wave goodbye to packaged snacks, bars, and wraps as well. This alone can free up enough money to pay for a week’s worth of grass-fed meats and organic vegetables, giving you the nutrients you need to grow.”

Make a Little Go A Long Way

The key to making healthy home cooking both affordable and feasible is to make it as efficient as possible. When you make the most of your time and your ingredients, you’ll be amazed by how much you can eat, how well, and for how little time and money.

Healthy home cooking doesn’t have to be complicated. Let’s start with my top three tips for eating better-quality meat and saving time and money along the way.

Tip 1

A package of four chicken breasts can cost $10, and you might get 2-4 servings out of it. And guess what: They’ll all be some variation of grilled chicken breast. On the other hand, you can buy a 5-pound organic whole chicken for the same price and get several different meals out of it. Not only that, you can make all of those meals in less than two hours.

This approach holds true for just about every meat. Pork chops will cost you $3-4 a pound, even on sale. Four decent-sized chops to make 1-2 meals will easily cost you $10-12. A whole pork shoulder will usually run you about $1.20 a pound. At an average of 10 pounds, it will also cost you about $12. The difference is that you can roast the shoulder once and have enough meat to last a week when you turn it into stir-fry, stew, wraps, and beanless chili.

Tip 2

Most of us are pretty good at combining errands and multitasking in other areas of our lives, but in the kitchen we’re stuck on the idea that meals get cooked one at a time. This is a waste of valuable time!

There are two great ways to cook once and eat several times. The first is to simply double or triple whatever recipe you’re making. Instead of preparing one pork loin, prepare three. Rather than cooking one batch of chicken soup, cook two. Let the extra portions cool while you eat dinner, then pack them into the fridge and/or freezer for later. This is the classic bodybuilder way of handling food prep. The downside—just like with the chicken breasts—is that you end up eating the same thing over and over again.

A better way to save time is to cook two or more different meals at once using some of the same ingredients. Remember that organic whole chicken I just showed you how you cook? Here’s how to make it set you up for days.

“A better way to save time is to cook two or more different meals at once using some of the same ingredients.”

Tip 3

The slow cooker—aka Crock-Pot—is a busy bodybuilder’s most valuable kitchen tool. You can spend a few minutes prepping whatever healthy ingredients you have around, toss them into the slow cooker with some broth and spices, and let it all cook while you’re at work or the gym.

In addition to saving time, the slow cooker can also save money. Cheaper cuts of meat come in handy when you’re on a budget, and slow cooking is always the way to go with the cheaper cuts. The slow-and-low approach never fails to turn even the toughest meat into incredibly delicious and tender meals.

This is especially great when you’re struggling to afford organic grass-fed meats. The cheaper cuts such as chuck roasts will cost half as much as rib eye steaks, but they’ll be just as good if cooked in the slow cooker, and may even go farther.

Keep Learning, Eating, and Growing

When my baby daughter was born last year, my nutrition and overall health went into a serious tailspin. Because my wife and I were running demanding businesses and taking care of a newborn, we found ourselves eating out much more often than usual. As I explained in my article “A New Father’s Guide to Fitness,” I quickly became fatigued, my hormone levels went nuts, and I felt horrible.

I knew I needed to act quickly if I didn’t want to find myself in a state that would take months to recover from. One solution I came up with was taking private cooking classes from one of my favorite professional chefs, Amy Stoddard from www.SaySheAte.com.

Learning to cook was life-changing. Once I got the hang of it, I started feeling fantastic. I slept better and awoke well-rested, had tons of energy, and didn’t struggle with cravings. My workout recovery times improved, and I and saved a lot of money in the process. I was also able to bulk up to my most muscular physique—230 pounds on the nail.

Take it from me: You can permanently improve your quality of life and your physique, which is why I focused an entire recent season of my online series Live Large TV on cooking and instruction from Amy. Take control of your kitchen today, and you’ll thank me for years to come!

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Recently, four-time Mr. Olympia Jay Cutler dropped by Bodybuilding.com headquarters. Although he took an immense number of photos with fans and surprised callers in our customer service department, his visit wasn’t all fun and games. Jay actually came to teach—not in a training room, but in the gym.

Bodybuilding.com athlete Kizzito Ejam was lucky enough to be Jay’s sole student for the day. Cutler took Ejam through the first workout of his mass-building Living Large Trainer, where Kizzito was given a one-on-one lesson about the best techniques for training chest and calves.

We filmed the entire workout so you could benefit from Jay’s incredible knowledge.

Cutler and Kizzito Train Chest and Abs
Watch The Video – 23:55

You don’t have to be preparing for a bodybuilding show to incorporate Jay’s techniques and workouts into your regimen.

Jay wants you to create your own legacy, no matter your fitness goals. Learn from the master to build your best self.

Living Large Day One Workout

Living Large: Jay Cutler’s 8-Week Mass-Building Trainer, Day One

Day one of the Jay Cutler Living Large mass trainer begins with chest. Today, we’re promoting growth with heavy sets of 10 reps. It’s bodybuilding 101!

Exercise 1
Warm-up sets: 2 sets of 12-15 reps
Working sets: 3 sets of 10 reps
45-60 seconds rest between sets

Incline Bench Press

Elbow position is crucial with pressing movements. “You don’t want to push with your shoulders and triceps,” says Cutler. “You want to push with your chest, so move your elbows a little inward. If your elbows are out, you’ll use your shoulders and triceps to move the bar. Your chest should be the highest point on your body. Push the bar upward and feel your pecs contracting.”

“I see a lot of people in the gym who are pressing over and over and just doing the work with their triceps,” Cutler adds. “That’s why you see a lot of underdeveloped chests.”

Exercise 2
Working sets: 3 sets of 10 reps
45-60 seconds rest between sets

Flat Bench Press

The bench press is the meat and potatoes exercise for the chest. But, you have to do it correctly to get the best results.

“Focus on contraction,” Cutler says. “You see a lot of people in the gym doing cheat reps and bouncing the bar off their chests because they’re using more weight than they can handle. I’m a bodybuilder. I’m not focused on how much weight I’m using. I want to feel that burn. Keep your chest up and contract your pecs.”

Although bodybuilders aren’t exclusively focused on hitting a massive one-rep max, Jay has some advice if you’re stuck and can’t seem to improve: “Train lighter for a couple of weeks and then go back to a max-effort workout. You’ll probably be better. If you’re constantly training heavy, you’re just exhausting yourself.”

“Everyone’s mind is stuck on how much weight he can hit. That’s not what is important.”

Exercise 3
3 sets of 10 reps
45-60 seconds rest between sets

“As you probably know, the chest gets engorged with blood from pressing movements,” says Cutler. “Now we’re going to stretch it out to engage more muscle fibers and get more blood and nutrients into the area.”

Jay’s advice about selecting weight is consistent throughout his workout. “Everyone’s mind is stuck on how much weight he can hit. That’s not what is important. It’s all about the contraction and how to get blood into the area. If you use too much weight, you can’t get the arms out very far to stretch out the chest.”

“Don’t try to get more reps than you can do by yourself, even if your partner is yelling at you. If you get to the point where your partner is doing all of the work, you’re done,” Jay says.

Exercise 4
3 sets of 10 reps
45-60 seconds rest between sets

Dips – Chest Version

“This movement was a staple for a lot of my Olympia training,” Cutler says. “It creates that nice, round look. The key to doing this exercise well is keeping your legs back and leaning your chest forward. You’re not trying to lock out the triceps; you’re trying to lock out the chest. That’s why the lean is really important. If you lean back, it’s hard to lock the chest, but if you’re forward, the chest will lock before the triceps.”

When it comes to weighted dips, Cutler didn’t need to add any extra iron. “Because I weighed 300 pounds, I usually only used my body weight,” he says. “If you’re heavy enough, bodyweight dips are fine.” Focus on the contraction in your pecs and getting all 10 reps. Don’t worry about strapping on a dip belt or weighted vest.

Exercise 5
3 sets of 10 reps
45-60 seconds rest between sets

Straight-Arm Dumbbell Pullover

“We’ve pumped a lot of blood into the chest, now we want to stretch it out” says Cutler. “This movement is like the fly: You’ll stretch, contract, stretch, contract. I like this movement because it will stretch out the ribcage, which is really important on those side poses.”

“I don’t see as many people doing these,” he adds. “In Vegas, there are a lot of young guys in my gym. I never see any of them doing this exercise. It’s a shame because it’s effective.”

Exercise 6
3 sets of 10 reps
45-60 seconds rest between sets

Smith Machine Calf Raise

“The most common question I get is, ‘How do I get my calves bigger?'” Cutler says. “I try to tell everyone to train them like every other body part. I trained my calves once per week, usually on chest day. I mainly stuck to standing and seated calf raises with heavy weights.

“My theory is that, because you walk around on your calves all day, you’re already doing a lot of reps with light weight. Why would I go into the gym and do the exact same thing? So, I did heavy weight and got those full contractions.”

If your gym lacks equipment, Cutler reminds you to improvise. “There isn’t always a standing calf raise machine available, so you can make your own,” he suggests. “Use a Smith machine and put some plates down so your heels have something to drop off of. It’s just as good as doing a calf raise in a machine.”

“I don’t pause too much when I do these,” adds Cutler. “Keep your momentum and keep a slight bend in your knees.”

Exercise 7
3 sets of 10 reps
45-60 seconds rest between sets

Seated Calf Raise

For the final exercise of day one of Living Large, Jay prescribes a seated calf raise. “Sometimes it’s good to hold it at the top for a second,” he notes. “You don’t have to hold the contraction any longer than that.”

If you’re completely gassed by this point, try another of Cutler’s favorite techniques: rest-pause sets. “When I get tired, I like to do rest-pause,” says Cutler. You’re going to push to a certain rep range, then you’ll get to a point where you’re only going backwards. When that happens, pause, let your mind rethink, and then restart your repetitions.”

Grow Like a Pro

For more of Jay Cutler’s workouts and pro tips, check out the entire Living Large program. Drop your questions, favorite tips, and call-outs in the comments section below!

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Vital Stats

Name: LaRon Landry
Height: 6’0″
Weight: 225 pounds
Age: 29
Position: Safety, Indianapolis Colts

LaRon Landry plays safety in the National Football League. Wrap your mind around that challenge: Landry is the last line of defense to halt the advances of some of the greatest athletes on the planet. He works in a field that requires immense strength and speed, but also power and endurance.

This former LSU standout also carries a serious pair of arms! Try a Google search and your jaw may drop. This veteran just spent seven seasons in NFL weight rooms, pumping iron professionally. He looks great, but Landry is definitely not all show and no go.

Now in his second season at free safety for the Indianapolis Colts, the MusclePharm-sponsored athlete plays with one of the most impressive physiques in all of pro football. He carries 225 pounds of muscle on his chiseled athletic frame.

To carry that muscle year-round and always stay game-ready, Landry puts significant time in the gym. You don’t make 570 tackles in the NFL without a certain level of strength and toughness, and you don’t forge strength and toughness without ample time under the iron.

If you want to lift like Landry, check out a few of his favorite exercises and workouts below. You want a pro body? You’re going to have to lift like a pro.

LARON LANDRY’S 3 FAVORITE EXERCISES

Exercise 1

A quick look at Landry’s upper body is all the proof anyone needs to see that the pause bench press has translated into some amazing results.

The power clean and press is a staple lift in football training. It’s a regular part of Landry’s training plan and a definite go-to during the off-season. The mix of speed, power, and explosion required to perform the movement successfully readies anyone for the challenges of the pro game.

“Speed, power, and explosion” is also the perfect description of Landry’s fierce playing style. “This movement helps me a lot with explosion,” Landry says. “With my aggressive style of play, this [exercise] is the key in my routine.”

Exercise 2

A quick look at Landry’s upper body is all the proof anyone needs to see that the pause bench press has translated into some amazing results. The movement helped him produce a huge chest and arms, but it also plays a part in his performance on the field. Remember, his job is to catch opponents and force them to the ground.

The added pause makes a big difference when added to a standard bench press. It helps build the explosiveness Landry needs to shed blockers, hand-fight with physical receivers, or drive a running back into the turf.

Landry’s power on the pause bench press impresses observers. He blows through reps like a gridiron god. “This builds a crazy amount of power for me,” Landry says. “I keep my reps low, but my weight is well over 315 pounds.”

Exercise 3

There’s no such thing as a powerful physique without a pair of powerful arms. Landry has some of the most impressive arms in football. It’s a body part that has drawn attention for years.

Landry revealed his go-to for big biceps: the single-arm hammer curl. It’s a hidden gem under the massive-arms mountain. The single-arm hammer curl is a great way to add strength and thickness to the biceps as well as the forearms, and that strength is essential on the football field when it comes to wrapping up tackles.

“I really like the way this exercise builds the biceps,” Landry says. “It has always worked well with me, and I do reps with 80-pound dumbbells.” Most people may not be able to use that much, but this lift is a great addition to any LaRon-themed arm workout.

There’s no such thing as a powerful physique without a pair of powerful arms.

LANDRY’S FAVORITE WORKOUTS

Leg Annihilation

This brutal leg session is centered on the leg press. The total volume adds up to 140 leg-press reps, and the only rest you get is when you get up to add more plates. This leg-press blowout delivers a mind-blowing pump. Landry credits it with building the mental toughness and endurance he needs for 60 minutes every Sunday.

“This [workout] builds the strength and the stamina I need to be fresh throughout all four quarters of a rigorous NFL game,” he says.

After the leg press annihilation, the workout finishes with a 5-set, 15-rep superset of the leg extension and leg curl. It sends your legs into official Jell-O mode.

A 10-minute bike requirement puts the finishing touches on this brutal leg day, which, thanks to Landry, is also NFL-toughness approved.

Example Leg Annihilation Workout

After a quick warm-up, load a leg press sled with one or two 45-pound plates per side to begin this workout. Add either a 25- or 45-pound weight to each side between sets. The only rest period is loading the weights.

The 28 Method

The 28 Method was designed by MusclePharm Co-Founder Cory Gregory and is one of Landry’s favorite intensity techniques. It takes the standard 21-reps method and adds a unique and effective twist.

28 Method

• 7 normal reps
• 7 slow reps
• 7 half reps at the bottom
• 7 half reps at the top

The 28 Method delivers a pump in a major way, but Landry has his own twist. “I do this [technique] for each body part,” he says. “I love the burn this gives me and sometimes I’ll even add another seven regular reps at the end just to make my muscles mad!”

In Landry’s world, the 28 Method often becomes the 35 Method, which will blow up any body part like a balloon. It’s hard to argue with Landry’s results—both in the weight room and on the field.

Try these 28-Method workouts!

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Antioxidants are powerful compounds found in nearly all food you eat, regardless of what some juice ads would have you believe. Antioxidants do exist in colorful fruits, but they can also be found in vegetables, nuts, grains, milk products, teas, legumes, spices, and herbs. Even certain meats, poultry, and fish contain antioxidants. No matter how healthy—or unhealthy—your diet is, you’re probably consuming antioxidants.

Antioxidants can help your body defend itself against stress and decay. Certain antioxidants will make you look better from the inside out by protecting your eyes and skin from the damaging effects of sunlight. These potent compounds also decrease excess inflammation and soreness after a hard workout.

Antioxidants may also decrease your risk of developing heart disease, cancer, and other diseases. Certain antioxidants can help detoxify your body of harmful substances such as pesticides and other toxins.

No matter how healthy—or unhealthy—your diet is, you’re probably consuming antioxidants.

Antioxidants are incredibly diverse in how they’re structured and what they do. Even grouping them all under a single name is problematic. It’s akin to grouping running shoes and cars under the same name just because they both help you move around.

Though we know they’re vital to our health, science has barely scratched the surface on antioxidants. There are thousands of different types found in foods, yet only a tiny fraction of them have been identified. In many cases, scientists don’t fully understand how the ones that have been discovered act in the human body. To make matters even more complicated, a single fruit or vegetable may contain over a hundred compounds, making it difficult to figure out what each one does.

Which Antioxidants Help You Train?

Several antioxidants have been singled out and studied extensively for their beneficial effects in relation to exercise and athletics. Of these, the plant-based pigments called “flavonoids” are probably the best-known.

8.1

4-Way Body Cleanse & Detox

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9.3

Performance Greens

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8.2

Recovery Antioxidant

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* Ratings as of article’s date of publication

Too Much of a Good Thing

If you’re tempted to take a shortcut to good health by popping high-dose antioxidant supplements instead of eating your fruits and veggies, consider this: Overloading on antioxidants could do as much harm as good.

Several studies have found that excessive doses of antioxidants don’t prevent disease. In some cases they actually increased disease risk. For instance, two out of four long-term studies found high-dose beta-carotene supplements (20-30 mg per day) taken daily for several years increased lung cancer risk by 24 percent in smokers. How does 20-30 mg/day stack up? If you eat five servings of fruits and vegetables per day, you consume about 6-8 mg of beta-carotene. Vitamin E and selenium, two other crucial nutrients with antioxidant properties, have also been connected to increased cancer risk when taken at high doses.

But aside from any particular risks to certain populations, popping antioxidant pills like candy under the assumption that your body needs them in order to recover from exercise is simply mistaken. Remember free radicals, those compounds that damage your cells and are combatted by antioxidants? Well, it turns out that we actually need some free radicals in order for our muscles to produce force, and to build and repair muscle. Muscle cells come with their own regulatory network—an antioxidant defense system that lets free radicals do their job but reduces the likelihood that they will inflict lasting damage on your muscle.

Want to help your body recover from stress? Start simple: Eat better and sleep longer. Give your aching muscles what they want most!

Let’s Hear it for Food

Does the remaining mystery surrounding antioxidants mean we’re flying blind? Not quite. Two principles should guide your antioxidant intake:

First, ignore any boast that claims a food or supplement “contains more antioxidants than (fill in the blank).” Quantitative measurements of antioxidants are completely useless unless you’re in a research lab. The total amount doesn’t tell you anything about how well your body will absorb the antioxidant, nor what it does in your body.

People who eat more antioxidant-rich foods such as vegetables and fruits have a decreased risk of developing serious diseases.

Second, eat your fruit and vegetables. People who eat more antioxidant-rich foods such as vegetables and fruits have a decreased risk of developing serious diseases, including heart disease and cancer. It might be because of the antioxidant content in these foods, other compounds in them, or both. Or, it might be that these foods are simply part of an overall healthy lifestyle.

In either case, make sure they’re part of your diet, because—for now at least—there’s no substitute for them.

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There are a lot of recipes for whey “protein balls”—or protein truffles, as I prefer to call them—floating around these days. A quick Google search alone leads to hundreds of results.

The reason is simple: Protein truffles are one of the easiest, tastiest, and quickest things you can make with protein powder. All you need is a handful of ingredients to end up with a healthy, portable snack you can take to school or work. If you don’t get that far—and indulge before you can even make it to the Tupperware drawer—feel free to enjoy these truffles in the comfort of your own kitchen.

If you’re already familiar with protein truffles, don’t fret. When it comes to these magical treats, the phrase “been there, done that” doesn’t apply. Protein balls can still excite you the same way they always did. Just set them on fire!

I’m speaking figuratively, of course. Once you master the basic foundation of your truffles, kick them up several notches. Consider it a “Pimp My Ride” for your palette. Just take the humble protein truffle you’ve been making for years and— POW!—jazz it up, gourmet style.

To show you just how easy it is to make your own fancy protein truffles, check out these four recipes and pay attention to the extras: delicious ingredients like orange zest, nuts, flavor extracts, and cocoa powder that I added to make these truffles really sing!

1 Melt-In-Your-Month Dark Chocolate Protein Truffles

Dark. Chocolate. Truffles. What more is there to say, really? This protein-packed play on the original is sure to power your gains while satisfying your craving for all things cocoa.

• 3/4 cup chocolate whey protein powder
• 3/8 cup cocoa powder
• 2-1/2 tbsp coconut oil
• 2 tbsp granulated Stevia
• 4 tbsp milk
• 4 tbsp ground almond

1. Mix all ingredients together.
2. Shape dough into 12 truffles. If it’s too sticky to handle, add a bit more cocoa powder to the mix. Taste your batter to ensure it’s sweet enough; add a bit more sweetener if needed.
3. Let truffles set for a few hours or overnight in the fridge.

Melt-In-Your-Month Dark Chocolate Protein Truffles PDF (114 KB)

2 Peanut Butter Lover’s Protein Truffle

The butter’s back. When it comes to maxing out on flavor, peanuts are the way to go. Add to that a helping of maple extract and these are sure to be the first chocolates picked from any truffle pile—protein or not.

• 1/4 cup vanilla whey protein powder
• 3 tsp agave syrup
• 4 tbsp chopped mixed nuts (or just chopped peanuts)
• 2 tsp almond milk
• 1 tsp maple extract (optional, but man oh man!)

1. Mix all ingredients together.
2. Shape dough into 10 truffles.
3. Leave truffles to set for a few hours or overnight in the fridge.

Peanut Butter Lover’s Protein Truffle PDF (124 KB)

3 Raspberry and Hazelnut Protein Truffles

Move over, Godiva. Gone are the days of shelling out half your paycheck for a bag of chocolate raspberry starfish. Instead of being tempted by fat-filled chocolates, wrap up the delicious pairing of fruit and nuts in a protein truffle.

• 1/4 cup rolled oats
• 1/4 cup vanilla whey protein powder
• 1/8 cup agave syrup (or honey)
• 1/3 cup ground hazelnuts (or ground almonds)
• 1 tbsp almond milk
• 1/4 cup vanilla pea protein powder
• 1 tsp orange zest or orange extract
• 2 tbsp ground freeze-dried raspberries (for the coating)

1. Mix all ingredients together, except for the raspberries.
2. Shape dough into 10 truffles. If it’s too sticky to handle, add a bit more pea protein or ground almonds. Make sure to taste your batter to ensure it’s sweet enough and, if it isn’t, add a bit more sweetener.
3. Roll the truffles on the freeze-dried berries. Remember that you can use ground coconut, too!
4. Leave the truffles to set for a few hours or overnight in the fridge.

Raspberry and Hazelnut Protein Truffles PDF (132 KB)

4 Orange and Vanilla Protein Truffles

This classic play on a creamsicle comes in a compact, protein-packed ball. Now you can enjoy the much-loved pairing of creamy vanilla and refreshing citrus, minus the sticky mess.

• 1/4 cup rolled oats
• 1/4 cup vanilla whey protein powder
• 1/8 cup agave syrup (or honey)
• 1/3 cup ground almonds
• 1 tbsp almond milk
• 1/4 cup vanilla pea protein powder
• 1 tsp orange zest or orange extract

1. Mix all ingredients together.
2. Shape dough into 10 truffles. If your batter is too sticky to handle, add a bit more pea protein or ground almonds. If it’s too dry, add a bit more milk. Make sure you taste your batter to ensure it meets your ideal level of sweetness.
3. Let the truffles set for a few hours or overnight in the fridge.

Orange and Vanilla Protein Truffles PDF (126 KB)

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Winning the prestigious title of Mr. Olympia is no easy feat. Hundreds of top professional bodybuilders have vied for Olympia success, but only 13 Mr. Olympias have been crowned since its inception 50 years ago. Despite those odds, the event inspires droves of elite iron warriors to step onto one of the biggest stages of their lives.

The 2014 Olympia—being held in Las Vegas for the 16th year in a row—will host plenty of top-tier talent combined with fresh faces that wish to break through to the coveted top six.

The big question for this year’s Olympia is whether three-time champ Phil Heath can maintain his winning streak, or if his bodybuilding nemesis, Kai Greene, will filch the title from the Sandow incumbent. So far, most bets have been on Heath taking home his fourth title, but in what is probably the most stacked and competitive Olympia of all time I have a feeling a new champion will be crowned. Aside from the obvious threat posed by Kai Greene, there is Mamdouh Elssbiay (aka Big Ramy), Dennis Wolf, Shawn Rhoden, and Dexter Jackson. Every one of these behemoths continue to up their game with each Olympia outing.

It was tough putting together my list of top ten, but here’s how I think the 2014 Olympia will play out:

10th Victor Martinez

Maintaining a pro bodybuilding career with more ups and downs than a barbell takes a certain level of determination. Throughout his 13-year pro career, Victor Martinez has amazingly continued to grow as a bodybuilder, in spite of injuries and legal woes. Despite a disappointing 13th-place finish at last year’s Olympia, Martinez presented phenomenal development at the Arnold Classic earlier this year and was justly rewarded with 4th place. At IFBB PBW Tampa Pro, he seemed more streamlined than ever and won decisively. Although Martinez might not be at his prime, he is still a fan favorite and a worthy Olympian.

9th Cedric McMillan

Gifted with an ultra-wide torso stacked with quality mass, Cedric McMillan rebounded from disappointing 12th place finishes at the 2013 Arnold Classic and Olympia events to secure an impressive 3rd place at this year’s Arnold. At the Arnold, he finally came together to showcase a physique replete with thickness and mass from all angles. Question is: Will he be bringing the similar-but-better physique to this year’s Olympia? If so, he might not only break the top ten, but secure top-tier status as a top-six finisher.

8th Branch Warren

Branch Warren still possesses the “freak factor” and tree-trunk legs that have made him a household name in bodybuilding circles. His recent 2014 Europa Dallas win is proof he’s still a force to be reckoned with. Despite incurring his share of injuries, Branch has competed every year of his pro career, and still managed to snag Olympia success. Branch came close to winning the Olympia in 2009, narrowly conceding the title to Jay Cutler. It would be tough for the battle-hardened veteran to win Olympia this year, but he has what it takes to at least place in the top ten.

7th Roelly Winklaar

Netherlands native Roelly Winklaar is a mainstay in the top six of many contests he’s competed in. Having won four pro shows, the massive Winklaar is difficult to overlook in any line-up. Perhaps not the most aesthetically-pleasing pro on today’s circuit, Winklaar more than compensates with his impressively thick, dense muscularity. When he brings the kind of conditioning that wins shows, he’s hard to bet against. At last year’s Olympia, he showed up with a career-best look and claimed 7th place against the world’s top bodybuilders. Winklaar is expected to put on another good showing at the 2014 Olympia.

6th Dexter Jackson

Dexter Jackson is known for possessing a perfect combination of full, round muscle, super-shredded conditioning, and impressive aesthetics. Throughout his pro career, Jackson has earned 18 big wins, including four Arnold Classic victories and the Mr. Olympia title in 2008. Jackson is also known for his consistency: He brings virtually the same winning physique for each competitive outing. Many have speculated that the 15-year pro veteran must be due for retirement soon. However, recent photos of the 44-year-old contender show that “The Blade” is far from finished. Coming off an excellent 2013, Jackson is poised to place strongly in the mix at this year’s Olympia.

5th Mamdouh Elssbiay

With an IFBB pro record of two wins and one loss, as well as having a physique that looks permanently Photoshopped, Mamdouh Elssbiay—aka Big Ramy—is one pro many feel will win the Olympia sooner rather than later. With the possible exception of his calves—which may only appear small because they’re dwarfed by the largest quads in Olympia history—Big Ramy appears to have no weaknesses. Plus, he possesses the largest assembly of muscles of any current pro. Should he present the ultra-shredded, grainy look that has so far eluded him, his immense muscularity should place him in the top six.

4th Shawn Rhoden

Shawn Rhoden has quite a high placement pedigree. He clinched 3rd and 4th at the 2012 and 2013 Olympias, placed 2nd at this year’s Arnold Classic, and won the 2014 Australian Pro Grand Prix. Stacked from head to toe with dense muscularity, Rhoden is always on point with his conditioning and possesses one of the most impressive V-tapers seen on any IFBB pro stage. Rhoden will undoubtedly continue to sharpen his tools as he edges closer to Olympia glory. Rhoden is a legitimate candidate for the top six, and should be very tough to beat.

3rd Dennis Wolf

Dennis Wolf has placed in the top seven at 23 of his 25 pro shows since debuting at the Europa Supershow in 2006. Among the largest pros on today’s scene, Wolf has finally found the perfect formula to give him that additional edge necessary to win big titles. Wolf came close to fulfilling his dream of capturing Olympia gold in 2013, and secured a solid win at the Arnold Classic earlier this year. The man known for his monstrous width will now be gunning for the top-two ranked contenders: Kai Greene and Phil Heath, both of whom will need to bring career-best physiques to keep Wolf from finally breaking through.

2nd Phil Heath

Who can stop this man? Current Olympia champ Phil Heath is considered by many to have the most impressive physique ever to grace an Olympia stage. This three-time, back-to-back Olympia victor has made no secret of his intention to secure win number four. With no weaknesses and a phenomenal size for his 5-foot-9 frame, he is expected to steadfastly man his battle station. However, if Heath is even slightly off his game, another competitor could usurp bodybuilding’s current king.

1st Kai Greene

The legendary Kai Greene is always in contention for an Olympia win. With superior back and leg development, as well as a side chest shot that can’t be touched, Greene’s only limitation appears to be his conditioning. Though supremely on point for most of his outings, Kai has not yet captured that grainy, hard look that Heath has so magnificently displayed for each of his Olympia wins. Wider, rounder, and more muscular than Heath, Greene also possesses great proportion and symmetry. Few would have argued against his winning the title in 2013, but can he bring that extra detail needed to beat Heath in 2014?

Don’t Miss The Action!

Clearly, the 2014 Olympia will have no shortage of stellar athletes. With contenders like the Wolf, the Predator, and the Gift vying for ultimate honors, this year’s Olympia top ten will light up the Las Vegas stage with the world’s best physiques. Will it be a closely fought battle? Will there be any surprise decisions? Any controversies? To find out as events unfold, witness this historic contest live or watch it on the Bodybuilding.com webcast.

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Vital Stats

Name: Jana Kovacovic
Email: info@janafitness.ch
BodySpace: janakova
Country: Switzerland

When Fitness Takes A Back Seat

I’ve worked in the fitness industry since I was 16 years old. I’ve always been athletic, and I taught 20 hours of group fitness classes each week for over 12 years. Fitness was my life.

I began working out less because I had just started a business and had less time. A few years later, I was hired by a big franchise fitness chain to help them open new gyms. I travelled 6-7 days per week and often spent 12 hours on the road on any given day. While working for that company, I was so busy I struggled to eat clean and stopped training completely. I was just so tired when I got home at night.

Within 2-3 years, I’d gained over 20 pounds (10 kg). None of my favorite pants or dresses fit anymore. Some of my coworkers began to ask me if I was pregnant. That shocked me, but it was a turnaround point. I told myself I had to change my life immediately! I didn’t want to feel uncomfortable anymore.

Post To Fitboard

The Road to Results

I remember the date: February 1, 2011. It was just before my 34th birthday. On that day, I began my journey back to a healthy lifestyle. I looked for fitness role models and inspirational people on the web. I printed their photos and stuck them on my wall. I hung my favorite pants where I could see them every day to motivate myself to fit into them again.

I started by organizing myself much better. I made time to go to the gym 5-6 times per week, prepared my meals for the whole day and brought food with me when I traveled. When everything was already planned, there was no excuse for me to eat poorly or skip the gym. After the first few months, I’d already lost some weight.

“When everything was already planned, there was no excuse for me to eat poorly or skip the gym.”

I visited a fitness competition camp in April 2011. Some of my friends were there preparing for a competition. They asked me if I would compete with them at the end of the year. My first thought was: “What? Me and competition? Never!” But after thinking about it, I decided to try it. I wanted an adventure and a new experience.

Competition Preparation

I’d spent my whole life teaching clients how to lose fat and build muscle, but competition preparation was an entirely new direction for me. I was motivated to achieve more than just losing the 20 pounds I had gained.

My first fitness competition was Ms. Bikini in November 2011. I was in the best shape I had ever been. I was more than happy. After some photo shoots I put my before-after pictures together and showed them to my clients. I told them that if I could do it, they can do it as well. Since that show in 2011, I’ve set a new fitness goal for myself every year. It’s fun to live a healthy lifestyle and to inspire other people.

I’ve continued to compete in fitness competitions. In 2013, I placed in the top ten for Diva Fitness Masters and Diva Fitness Classic at the WBFF show in London.

Supplement Program

Nutrition Program

Training Program

I work out six days per week. During the offseason, I mostly lift weights without cardio. About six months before a competition, I start to include some cardio sessions. I do functional workouts or the spin bike, stairs, treadmill, or outdoor sprints.

I train between noon and late afternoon, since that’s the time when I feel I have the most power. As I get closer to competition day, I do 2-3 workouts per day. The number of workouts per day depends on what kind of shape I’m in.

Suggestions for others

“Never stop believing in yourself, and never give up!”

1. Dream it. Believe it. Achieve it. Never stop believing in yourself, and never give up! Surround yourself with positive people who support you.

2. Be patient. Nothing happens overnight. If you struggle with training or nutrition, remember why you started. It’s better to suffer from discipline than suffer from regret.

3. Put photos of role models in your wardrobe, kitchen, or wherever. Use them to stay motivated to achieve your fitness goal.

4. Stop comparing yourself with others! Everybody is different. Everybody has different genetics. Fitness is a challenge against yourself.

5. The number on your scale doesn’t tell you everything. Measure progress by testing your body fat, looking in the mirror, and paying attention to how you feel. Take progress photos every 1-2 months.

6. Don’t be afraid of carbs! Good carbs are important in life. Just eat them in the right amount and the right times. Everybody reacts to carbs differently.

Country-specific Details

Swiss food and supplements are very expensive. And the variety of veggies, salads, and fruits is limited in some seasons. I get some of my food from a wholesaler and order products from the USA if they aren’t available here.

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Remember back in gym class when your coach regularly doled out punishment by telling you to drop and give him 20? Beset by fatigue, you completed full reps, then half-reps, and finally quarter-reps in hopes that he’d count anything in which there was at least some movement. In some instances, he’d make you repeat a rep, prolonging the agony as you staggered toward the finish line.

Boy, we’ve come a long way. Today, training protocols are designed to increase intensity, and programs that intensify the burn are embraced, not shied away from.

Repeat a rep? No problem! Let’s repeat ‘em all! That’s the philosophy behind the One-And-A-Half training technique, an advanced system that ramps up the stress of any given set. This is especially useful when you hit a training plateau or are looking to accelerate gains.

Give 100 Percent—And Then 50 More!

The concept of this intensity technique is to double the number of reps you do on a given set. But rather than perform all full-range reps, you do a full rep followed by a half-rep. Do both and that counts as one rep!

You could work the half-rep into the lower half of the range of motion—which is usually a bit easier—or over the top half, where the muscle is fully contracted. If you do the latter, you’ll probably have to reduce the weight somewhat to account for the increased intensity.

Adding the half-rep increases the muscle’s time under tension by using a partial-rep technique. This technique is more effective for muscle gains than simply doubling the number of full-range reps, because that would entail reducing the weight. Doing high reps will not build muscle as well.

You can use this method with almost any exercise, but here are some easy examples:

Start with your arms fully extended and curl the bar up to full contraction. Remember to keep your elbows pointing straight down, by your sides. Slowly lower the bar just halfway down and stop. Curl the bar back up to the fully flexed position. Now slowly lower the bar back down to a full hang and perform another full rep.

You can also perform the half-rep at the bottom of the movement, which tends to be the easier half, but try the top half if you want a tremendous pump.

Standing Barbell Curl

I’ve had a long-term love-hate relationship with these moves because they’re so effective and yet so difficult. The pull-up uses an overhand grip and taxes the upper lats with a wide grip. The chin-up uses a shoulder-width underhand grip and hits the lats and biceps. If you want to use the One-And-A-Half technique with these moves, you’ll need to make sure you fully extend at the bottom. The bottom half is the easiest, so if you really want to test yourself, try adding the half-rep to the top portion.

The pull-up uses an overhand grip and taxes the upper lats with a wide grip.

If you wanted to focus on your pecs, perform the half-rep at the bottom of the move; if your focus is on the triceps, perform it at the top half. You could also use this method to increase your bench power by adding the half-rep where your power is lacking.

Do it with a spotter on in the power rack for added safety.

Bench Press

To adequately use this method with squats, you’ll need to be able to take your squat low and make sure that your form is impeccable. Most lifters find once they get past the top half of the squat, it becomes lighter, so that would be the obvious place for your half-reps. I wouldn’t recommend performing the half-rep at the bottom of a squat because it’s easy to get stuck.

Just to be safe, do these in a squat rack or power rack.

Squat

Machines are ideal to use with this technique because they control the movement path, which can be difficult to maintain as you become fatigued. With this one, alternate full-range flyes with half-reps at the top of the move. With your hands close together, you’ll feel more emphasis on the inner-pec region.

With your hands close together, you’ll feel more emphasis on the inner-pec region.

When 110% Just Isn’t Enough

Resistance training can be a game of numbers. We’re always counting reps, sets, time and pounds. The gym currency is normally 5s, 10s, 25s, 35s and 45s, but let’s throw in some halves every once in a while.

Intensity techniques aren’t meant to be used during every training session, but a wise man once said “60 percent of the time, they work every time.”

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Kettlebells aren’t anything new, but their popularity in fitness circles continues to rise—and with good reason. When used correctly, kettlebells are extremely effective training tools for providing total-body strength and conditioning.

The problem is that kettlebells are often used improperly. As with any technical movement, lift, or skill, proper coaching is required to maximize the benefits.

It’s been said the elite are elite because they’re better at the fundamentals than everyone else. The fundamentals are the key to success in training—or in anything else in life. Master at the fundamentals and you’ll achieve the best results.

The fundamentals of kettlebell training come down to just six exercises. These are the foundational exercises, known as the “sacred 6.” Nail these and you’re on your way to a better body.

Exercise 1

The Russian-style kettlebell swing, in which you project the kettlebell to shoulder-height only, is an insanely effective exercise when executed with proper form. Hip power, hip hinging, and breathing techniques make it incredibly powerful. It’s a two-for-one exercise, meaning you’re able to combine strength training and cardiovascular conditioning into one efficient movement.

The swing is considered the most powerful kettlebell movement because it represents full-body power, extreme fat loss, and a high level of cardiovascular conditioning. It’s also the foundation of all kettlebell ballistic exercises.

Kettlebell Swing

Though it looks easy to perform, the swing can take a significant amount of time, practice, and coaching to perfect. Unfortunately, this exercise is often performed incorrectly, which will limit your results as well as any further progressions that are based on this basic movement.

Here’s what you need to remember: The kettlebell swing is one of the highest-value exercises you can do, and it’s the foundation of effective kettlebell training. If you really want results, learn how to perform this movement the right way. It will truly pay off.

Exercise 2

Squatting is a fundamental movement pattern with many variations. The kettlebell goblet squat isn’t just a leg exercise; it’s another total-body juggernaut that offers more mobility—the ability to move easily so you can safely train with heavier loads—and improved conditioning.

Goblet Squat

For maximum leg strength and development, there’s no denying the barbell squat is king, but the goblet squat makes a nice addition. Learning how to move safely and efficiently is also a prerequisite for other kettlebell progressions.

This is one of the easier kettlebell exercises to learn and apply immediately in your training.

Exercise 3

The Turkish get-up is a slow, deliberate movement that’s been around for centuries. You start by lying on the floor, then stand up, then lie back down again in a specific sequence of movement transitions. The get-up will help you with functional tasks as well as higher-level exercises. It teaches you to move fluidly, and when you add the external load (a kettlebell) it requires strength, mobility, and skilled movement.

Turkish Get-Up

If you’re looking for an exercise that bulletproofs your body, this is it. The get-up is best described as kalos sthenos, which is Greek for “beautiful strength.” It’s a powerful full-body exercise that requires attention to detail and a respect for human movement.

For strong, resilient shoulders, improved hip and trunk strength, and enhanced mobility, the Turkish get-up is essential.

Exercise 4

Once you can do the first three exercises—and have demonstrated appropriate shoulder mobility and stability—the kettlebell press is another exceptional movement to learn. While it looks like an overhead press, it’s not just a shoulder exercise, as you use your entire body for maximum pressing power and strength.

Kettlebell Overhead Press

You might be wondering about the advantages of a kettlebell versus a dumbbell. I’ve found the kettlebell to be more comfortable because of the plane of motion from which you press. The unique shape of a kettlebell and offset handle allow you to press in the natural plane of motion relative to your shoulder joint.

The strict press is awkward with a dumbbell, and a barbell is even more difficult (although I’m a big fan of the barbell press). You just feel like you have more power to press efficiently with a kettlebell, mostly because of the more natural plane of motion.

Exercise 5

Similar to the kettlebell swing, the clean is another explosive exercise for total-body strength and conditioning. The difference here is that the kettlebell finishes in the rack position as opposed to being projected horizontally away from your body.

The clean can take time to learn, but once you have it down it’s an essential movement to use for high-powered kettlebell complexes.

Kettlebell Clean

The clean can be used alone, but it’s also effective with a complex such as the clean and press, which is considered one of the best combination lifts. When cleans are used by themselves with appropriate-sized kettlebells, they’re a powerful exercise.

Exercise 6

The kettlebell snatch—sometimes called the Tsar of kettlebell exercises—is the ultimate display of full-body power. Just to be clear, it’s nothing like the barbell snatch, except that it begins with the weight in a low position and projects the weight overhead.

The kettlebell snatch is physically demanding and technical, but offers outstanding total-body strength and conditioning benefits. It can help transcend athletic performance to new levels, build explosive strength, and forge strong, powerful shoulders.

The snatch requires proper technique, explosive hip power, and athleticism. This exercise should not be attempted until the kettlebell swing hip-hinge pattern and explosive hip drive are established. Then you can progress to learning the kettlebell snatch.

Getting Started

Though watching videos is helpful, the best way to learn how to correctly do these challenging movements is to work with a certified kettlebell instructor. The kettlebell is a tool, but it’s a unique tool that requires proper technique in order to get optimal results and train in the safest way possible.

To learn how to use the kettlebell properly, I’d recommend a minimum of at least one session (preferably more) with a qualified, certified instructor to assess your skills and help you learn proper technique. If you find an uncertified trainer, keep looking —it’s that simple.

To find a certified kettlebell instructor in your area, visit. StrongFirst.com.

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Vital Stats

Name: Al Kavadlo, CSCS
Occupation: Trainer, author, PCC instructor
Website: www.alkavadlo.com

During a recent workout at my local park, I observed a father and son playing a game of catch. The dad was around my age, and the boy looked to be about 3 years old.

At one point the child missed the ball and the dad went to retrieve it. I watched him bend down with his back rounded, shoulders slumped, and knees pitched way over his feet—what you might call “bad form” on a squat.

A few minutes later, the boy missed the ball again, but this time his dad let him retrieve it himself. When the tot picked up the ball, he squatted down from his hips with his chest tall and lifted without the slightest bend in his back—or any overt awareness of the movement pattern he’d just performed. It happened very naturally. He certainly had no idea that what he’d just done feels all but impossible for most of my beginning personal training clients.

Squatting is one of the human body’s most fundamental movements, yet through years of neglect, many adults have forgotten what once came effortlessly. Children instinctively perform perfect squats, but most adults have spent our lives sitting in couches, chairs, and cars, all of which steer our bodies away from natural squatting. We’ve done this to the point where we’ve unlearned instinctive habits—like lifting from the legs—and replaced them with lower back pain and hip ailments.

Though we live in a world where most people spend many of their waking hours in some sort of chair, it is not too late for you to relearn this primal movement pattern. Yes, you can still squat—and you should! Here’s how you’re going to get back down where you belong.

How Low Can You Go?

Relearning the squat isn’t as simple as doing a few thousand bodyweight squats for reps. Newcomers and people with limited mobility might not be able to get very deep into a squat without dramatically sacrificing their form. This is to be expected, but let’s set some boundaries of what constitutes a safe squat.

I don’t mind if your knees track forward of your toes a little, but you always want to be sure your heels are flat during squats, with weight evenly distributed throughout the feet and toes. On the other hand, I always grant a bit more leeway with spinal positioning on bodyweight squats than the kind where heavy weight is loaded on your back. It’s OK to bend forward at the bottom of a bodyweight squat when you’re working on mobility rather than strength.

You always want to be sure your heels are flat during squats, with weight evenly distributed throughout the feet and toes.

In time, the plan is to be able to squat with a tall chest and straight back until your hamstrings come into contact with your calves in the bottom position. This is what’s known as “ass to grass” squatting, although I prefer the more accurate “ass to ankles.”

The tall chest and straight back part might take a while, so until that’s possible, just stay as upright as you can.

If you’re having a hard time keeping your heels down, I suggest holding onto a doorframe or other sturdy object for support. Hold on tight, but try to keep your shoulders relaxed as you sit back onto your heels, sinking down as deep as you can.

While keeping your heels planted, start to think about flexing your ankles so your knees track forward in line with your toes. Over time, you’ll learn to gradually rely less on the support of the object and begin to find the bottom of a deep squat without needing support.

Hold it Right There

If you’re unable to get into an unsupported full squat with your calves resting against your hamstrings, I recommend starting a daily stretch routine to help restore a full range of motion. Morning, evening, and pre-workout are all good times As long as it gets done, it doesn’t really matter when you do it!

Warm up with 10 or 20 slow, deliberate bodyweight squats. Once you’re done with these, sink down into your deepest possible squat position and hold it right there, grabbing onto your sturdy object if necessary. Right away, you’ll feel a big stretch in your hips, groin, calves, and maybe even your ankles. This is good. Take a deep breath and try to relax into it. Hold this position for one minute at first, and gradually work up to holds of several minutes or longer.

After practicing for a few days or weeks, you should begin to feel more comfortable in this position. Eventually this can become a resting position that you’ll be able to stay in for extended periods of time. That’s when you’ll really start to see the benefits of reclaiming your squat, such as increased hip and ankle mobility, improved spinal health, and improved knee health.

You’ll also be able to use better technique on strength-building squat variations, allowing you to build more powerful legs through a full range of motion.

Hips, Hips, Hooray!

When you’re down there holding your deep squat position, there are a few other things you can do to further facilitate opening your hips and spine. One of my favorite techniques it to place my hands in a prayer position in front of my chest and press my elbows against the insides of my knees in order to leverage them open for a deeper hip stretch. Again, resist the urge to tense up. Breathe deep and try to relax into the stretch.

My other favorite thing to do is to practice spinal rotation while in the deep squat position. Try reaching one arm into the air and looking up at your hand. Then lift and open your chest toward the sky.

If you feel that practicing these holds on a daily basis may be too much for you, start out doing them every other day and eventually work toward a daily practice.

Feel free to place your opposite hand and arm on the floor, or against your leg, to help leverage yourself toward a deeper twist. As you get more mobile, you can work toward binding your hands around your knee to add a shoulder stretch as well. Make sure to practice this type of spinal rotation evenly on both sides.

If you feel that practicing these holds on a daily basis may be too much for you, start out doing them every other day and eventually work toward a daily practice. In time, you may even find yourself dropping into a squat instead of a chair next time you need a rest.

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Today, you need to put aside some “bro” and take weight off the bar. Dynamic-effort training means you’re working on speed and form at about 50-60 percent of your max effort. No, “speed” doesn’t mean that you’re trying to get through every set as quickly as possible. Speed means that you’ll push the bar from your chest quickly and powerfully. Lower the bar down with control and then explode upwards. This dynamic effort will increase your ability to press heavier when those max-effort days come up.

When you bench, arch your back and tuck your shoulders to activate your lats. Your elbows should be tucked and your heels should be glued to the floor. Make a point to hit the same spot on your chest each time, just below your nipple line.

AMP
Watch The Video – 01:10

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Like it or not, your body will do everything it can to take the easy road. It’s an adaptation machine; if you follow the same training split with the same workouts week after week, your body will grow accustomed to the workload. As it does, your body will adapt and become more efficient, and you’ll stop making gains.

Arnold’s legacy includes some excellent techniques to ensure long-term muscle growth.

Arnold Schwarzenegger knows this about the body. He also knows the best way to fight adaptation is to occasionally shock his muscles with brutal overload methods.

Luckily for you and me, Arnold’s legacy includes some excellent techniques to ensure long-term muscle growth, which he’s personally shared with us.

Fair warning: His methods are intense and absolutely vicious, but they’re great for creating new lean mass. These techniques aren’t meant to be used for every exercise in every workout, but when utilized once per week on a regular basis, they can help you overcome stagnation and make you mentally stronger.

I could talk all day about how much I like Arnold’s methods and how I use them, but let’s leave that to the master himself. In these videos, Arnold drops some serious knowledge.

Grab a pencil, a piece of paper, and take notes. Here are three ways to shock your muscles, Schwarzenegger-style!

Method 1

Arnold Shocking Principle
Watch The Video – 01:09

After a warm-up of a given exercise, perform that exercise with a weight you can lift for 5 reps max. Immediately after that, strip some weight off the bar—25-30 percent—and hit another 5-8 reps. This first drop will be difficult, but it’s just the start of this brutal method that will test your mental fortitude.

Without rest, keep repeating the process of reducing your weight and trying to get 5-8 reps per drop until you’re down to the bare barbell. Once you get there, finish off the set by doing 20 reps. Then collapse on the floor.

Method 2

Arnold 1-10 Method
Watch The Video – 00:43

The 1-10 method is another way to perform a strip set—and it’s absolutely brutal. After warming up, load a weight so heavy you can only perform one rep with it. After you perform that one rep, take just enough weight off to perform two reps. Continue dropping just enough weight to add one more rep until you’re up to 10 reps.

Performing a movement this way is difficult because you take no rest between sets and you’re working with the maximum weight you can handle for the required reps. The only rest you get is when you’re unloading the weights. The 1-10 method is a complete and total shocker to the muscle.

Method 3

Arnold Running the Rack Method
Watch The Video – 00:44

Choose an exercise like the seated press and select dumbbells so heavy you can only lift them for six reps. When you’ve completed six reps, drop the dumbbells and grab a pair that’s 5 pounds lighter. Do another six reps. Move down another 5 pounds and do yet another six reps. Run the rack all the way down until your dumbbells are so light you can easily get more than six reps.

You can apply this method to any exercise, but it’s particularly excellent for dumbbell-based movements. It’s highly effective, fun, and will set your muscles on fire!

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Using Multiple Rep Schemes: Your Program For Power, Size, And Strength

Everybody has more than one fitness goal, but not everybody knows how to go after more than one goal at a time.

There are two approaches you can take in your effort to build bigger triceps. First, there’s the “I need to do more and train harder” school of thought. in which more intensity and volume always seem to be the answer for your lagging body parts. This tactic works to a certain extent, but doing more has a point of diminishing—and then negative—returns.

The other school of thought is a bit more cerebral. It requires that you take apart the problem—the small triceps—and attack it from different perspectives—building up each of the three heads individually, as well as together—for maximum size and continued growth.

Since you’re probably well-versed in the former approach, let’s take a look at the latter. We’ll start by dissecting the triceps muscle into its three heads: lateral, medial, and long. While it’s less important to know where each is located on your arm, it’s critical to know how best to target and emphasize specific heads.

We’re going to focus primarily on the triceps long head, which attaches above the shoulder joint, unlike the other two triceps heads. This is important because the long head is stretched only when your arm is raised overhead. For a muscle to undergo a strong contraction, it must be fully stretched first. So when your arms are overhead, that’s when you’re really targeting the long head.

Check out these 7 strategies to build up your triceps long head and support overall growth!

1 Train Your Triceps Twice Per Week

This is a good place to start, especially with a smaller muscle group like the triceps. As long you don’t increase your triceps training frequency for more than 6-8 weeks, training your triceps twice per week can provide a nice stimulus for greater growth. This muscle group recovers fairly quickly, so 2-3 days between workouts is all you need.

That being said, training chest on Mondays, shoulders on Tuesdays, and triceps on Wednesdays does not qualify as 2-3 days rest, because multijoint presses (for both chest and shoulders) all involve elbow extension, meaning your tris are getting worked on back-to-back-to-back days. Keep this in mind when setting up your split.

Training tris twice per week also means not doing shoulders or chest the day before or after you train your arms. It doesn’t take a rocket scientist to set up your split, but you have to be aware of certain limitations.

One more pointer: If you do train triceps twice per week, make them completely different workouts, so the muscle fibers are stimulated in different ways. You might even make one of those routines a basic overall triceps mass-building routine, and focus the other on just overhead movements.

2 Don’t Always Tack On Triceps After Delts Or Chest

No doubt you know how fatigued your triceps are following a good shoulder or chest workout, so one solution to build meatier triceps is to simply train the smaller muscle group immediately after one of the larger push-day workouts. Finish them off, so to speak.

This is a great idea many bodybuilders follow, but you could consider an arms-only day as your second workout. The triceps won’t be prefatigued, so you’ll be able to hit them with more energy and more weight—a great combination for maximal stimulus.

Tricep Kickbacks

3 Choose A Solid Mass-Building Long-Head Move

I’m a firm believer in two things when it comes to working out: First, do multijoint movements early in your workout before single-joint ones, even for a smaller muscle group like the triceps. Second, if you’ve been training for a while and your progress has stagnated, make subtle changes to your exercises so they’re just a bit different from what you normally do in an effort to further muscular growth.

While there are no overhead multijoint triceps exercises that directly target the long head, there’s at least one good one in which your arms are perpendicular to your torso: the close-grip bench press, with a slight tweak. Perform the press on a slightly inclined bench in the Smith machine. Here, the long head isn’t quite fully stretched, but it gets a bit more stretch than if you used a flat bench, and the angle itself is novel, hitting the muscle in a slightly different way.

Don’t be shy about choosing heavy weights with your multijoint triceps exercises. Aim for a weight at which you fail at about 8 reps, keeping the higher-rep sets for the tail end of your workout when you’re aiming for a final pump. If you can do 8 reps, add more weight.

4 Prioritize The Long Head

Prioritizing simply means doing your overhead triceps exercises before movements that zero in on the lateral and medial heads, like triceps press-downs or kickbacks.

Because your energy levels start to sag as muscle glycogen stores become depleted and fatigue sets in over the course of your workout, you should do overhead movements early in your training session. Reordering your workout to focus on the long head isn’t difficult, and can easily be reorganized for when you’d rather target those other heads.

5 Choose a Second Long-Head Movement

Just because you did one overhead movement doesn’t mean those long-head fibers can go on holiday for the rest of your workout. Hit ‘em again, in fact, but be sure to pick a movement that uses a slightly different angle and a different relative intensity.

If you did seated overhead EZ-bar extensions as your first long-head movement for sets of 8-10, do one-arm overhead extensions or bent-over rope overhead extensions (pulley positioned at the top) with a weight at which you fail at 10-12 reps.

Adding this second movement from a slightly different angle and with a slightly different relative intensity is the best way to work the long head—or any muscle—for better overall gains.

6 Incorporate New
Long-Head Movements

Any triceps exercise with your arms overhead is fair game here, but it should be noted that you’ll get more bang for your triceps buck if you keep your arms in tight as you complete the movements. Consider the overhead dumbbell extension (one dumbbell using both arms). It’s especially tough for bigger guys to do this movement without your elbows flaring out—way out. By taking a slightly wider grip using an EZ-bar, it might be a bit easier to keep your elbows in tight.

EZ Bar Overhead Extensions

You can do overhead movements with a dumbbell (I prefer the bilateral dumbbell version since you can’t use much weight—in fact, well less than half—on the single-arm version), EZ-bar, or even a rope attached to a lower cable. You can even move the cable to the top position and bend over, facing away from the cable, to do rope extensions. There are also some machines on which you can do overhead extensions.

And don’t forget about including close-grip bench presses with the bench slightly inclined. As with this particular variation, look for other ways to introduce slight modifications to add variety to your overhead triceps exercise arsenal.

7 Don’t Stop At Failure

When you’re looking to add size, a key component is taking your working sets to muscle failure—the point at which you can’t do any more reps with good form. (If you choose a weight at which you can hit failure between 8-12 reps, you know your stuff, but that’s another article.) Taking 1-2 sets of each exercise past failure ensures the muscle has to work even harder—a goal many lifters measure by next-day muscle soreness.

What are some of the best intensity-boosters for triceps? Here are a few:

If you want great long-head development, raise your arms. That’s what we thought: Everyone wants bigger triceps! Drop your own suggestions and tips in the comments section below.

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Two years ago, the Olympia changed its lightweight bodybuilding cutoff from 202 to 212 pounds. The intent was to pit smaller—but no less impressive—iron warriors against each other on the world’s biggest stage. The extra 10 pounds would allow each to carry more muscle into the contest.

As the past two Olympias have shown, both bodybuilding fans and competitors have warmly welcomed the 212 category. The event elevated many top-tier pros from obscurity to superstardom.

The quality of the physiques that grace the 212 Olympia stage has improved dramatically since the division’s inception. A greater number of pro athletes bring their best to the 212 shows with hopes of qualifying for the Olympia. We see stacked lineups and closely fought battles.

Two-time Olympia champ Flex Lewis retains a firm grasp on the 212 title, but he cannot for a moment become complacent. The always-shredded and heavily muscled 2008 202 Olympia winner, David Henry, is on the lookout for Olympia win number two, and three-time 202 Olympia champ Kevin English will also be in the mix. It’s going to be a tough battle for the man with the killer wheels.

If any 212 athlete can create a multi-win legacy in the fashion of the great Ronnie Coleman, it’s Lewis, with his unsurpassed combination of size, shape, and polish. Many expect him to again take the Sandow.

Will Flex Lewis’s reign continue after September 20? Or will a fresh face unseat the champ to begin a legacy of his own? Any of the top-tier competitors could—given the right set of circumstances—take the title.

Take a look at my projected top ten, listing in descending order from No. 10!

10thMark Dugdale

Former open division standout Mark Dugdale has found a welcome home for his aesthetically pleasing shape in the 212 division. He has six top-six placements and top-ten Olympia finishes since the division’s inception in 2012.

The veteran began his career in 2005 with an 8th-place finish at the now-defunct Ironman Pro; more recently, he placed third at the 2014 Toronto Pro show.

Dugdale is known for his great balance, crisp conditioning, perfect posing, and spectacular stage presence, but he’s up against the most competitive 212 field in the division’s history.

The top 10 will be tough for him to crack.

9th Charles Dixon

Despite a patchy pro career after finishing 4th-place in the 202 at the 2008 New York Pro, Charles Dixon has steadily improved his physique to become a standout athlete in 2014. He took 6th place at this year’s Arnold Classic and collected his first pro win at the 2014 Wings of Strength Chicago Pro.

Dixon is ready to make his mark at September’s 212 Olympia Showdown! With thickness reminiscent of co-competitor Kevin English and some of the freakiest legs in the division, the 5-foot-5 2007 NPC National Champion is in line to make the top ten.

8th Hidetada Yamagishi

Hidetada Yamagishi must prove he can still beat the best. His lengthy pro career began in 2005 with a 17th-place finish at the Ironman Pro. Yamagishi, like Dugdale, has fought it out with the best open weight men on the planet. This will be his sixth Olympia appearance. Yamagishi shows no signs of slowing, despite a schedule that would break a lesser competitor.

He has two pro wins to his credit, including a victory at this year’s PBW Tampa Pro. Japan’s Musashi of Muscle continues to prove his worth as the best Asian bodybuilder ever to have posed down on the world’s biggest bodybuilding stages.

Famous for highlighting his tremendous proportions—including an excellent X-frame and flaring quads—through his superior posing skills, Yamagishi will again push for victory against the IFBB elite at this year’s historic 50th Olympia.

7th Aaron Clark

Former heavyweight USA winner Aaron Clark will have some serious muscle onstage. A relative newcomer to the pro ranks, Aaron began his career among the elite. He took down an impressive 4th-place finish at the 2013 New York Pro. Clark’s success continued with a third placement at the 2014 Arnold Classic and a win at the 2014 New York Pro.

With some of the best conditioning in the division and excellent balance to accompany his dense muscularity, Clark will make his Olympia debut in style.

The seventh spot seems underwhelming considering the success he has had, but Clark has not faced a field this deep in his young career.

6th Sami El Haddad

Sami El Haddad’s full muscle bellies have given him a sizable advantage in each of the six pro events he has contested. He resembles a scaled-down version of 90s pro great Flex Wheeler. El Haddad won the 2014 IFBB Bodypower Pro. He’s had four 2nd-place finishes, a sixth at the 2013 Olympia, and the Bodypower Pro win to boost his pro resume.

El Haddad is accustomed to fighting for top honors. To truly shine on the world’s biggest stage, he needs proportion, symmetry, and a level of grainy conditioning that has thus far eluded him.

A touch more overall size would surely land him in the top three. Until then he is likely to repeat his 2013 Olympia placement.

5th Eduardo Correa Da Silva

Correa announced his inclusion in the IFBB pro ranks with an emphatic win at the 2009 Pittsburgh Pro, and placed third at the Olympia later that year. The thickly muscled Brazilian native has proven from the outset that he is for real.

With the exception of the 2012 Arnold Classic, where he was uncharacteristically off his game, the 2008 Arnold Classic light heavyweight amateur champion has slipped out of the top six. He placed third and fifth at the 2012 and 2013 Olympias, respectively.

They say that news comes in threes, and this is especially true of Correa: He often lands in third place, and on three occasions trumped the field. With great separation in all muscle groups, possibly the most impressive arms in the division, and an ability to out-condition his fellow contenders, Correa is one competitor who could cause an upset come September.

4th Jose Raymond

The mass monster of the 212 division is a multi pro show winner. Jose Raymond won both the 2013 New York and Toronto Pro events, and placed a respectable fourth at the Olympia that year.

Jose struggled lately to find his trademark ultra-shredded form. He won the New Zealand Pro earlier this year, but when truly tested he has missed the mark. He placed 5th at both the 2013 Europa Phoenix Pro and this year’s Arnold Classic.

The 5-foot-5, 2007 NPC National Champion and USA winner is always in the Sandow hunt. He placed 4th at the Olympia in both 2012 and 2013. He hopes to climb the O rankings in 2014. If he brings his best showing to date, he may break the top three this year.

3rd Kevin English

Kevin English went pro as the 1998 NPC National middleweight champion, but he began his pro career in less than stellar fashion with a 14th-place finish at the now-defunct 2000 Night of Champions. After a six-year hiatus, he slid to the 17th spot at the New York Pro. Those early struggles would lead to Olympia gold.

English packed on the muscle en route to a win at the 2008 New York Pro. Since then he has continued his winning streak, clocking six victories, including three Olympia 202 wins (2009-2011). He possesses arguably the most densely muscled and widest physique in his division. The 5-foot-4 former 202 king is in contention for 212 crown.

In 2013, slightly off his usual spectacular form, he placed 3rd behind David Henry and winner Flex Lewis. Should he bring a tighter look in 2014, English could add another Sandow to his impressive collection.

2nd David Henry

David Henry began his lengthy pro run in 2004 with a 6th-place finish in the Iron Man Pro. The “Giant Killer” has fought it out with men 50 pounds heavier for most of his competitive career. He won the first-ever 202 Olympia in 2008, ahead of both Kevin English and Flex Lewis.

Henry took 2nd in the last three Olympias and continues to chase his first 212 gold. He has the potential to beat reigning champ Lewis. Henry’s back and shoulders are arguably the best in the division and his definition is unmatched when he’s on. The veteran Henry will need to make 2014 the best of his career.

He competed well off his best shape at the Australian Pro Grand Prix earlier this year and took 7th place, but Henry responds well to defeat. This will likely make the 2014 Olympia proceedings all the more competitive. Henry should be back in contention for the top prize.

Winner:

The undisputed king of the 212 classification is Flex Lewis. The two-time defending champion continues to improve with each competitive outing. He packs thick, grainy muscle onto every inch of his 5-foot-5 physique. Lewis is nearly impossible to out-mass in a division replete with freaky muscularity.

Many may argue that if he was a few inches taller, with the same impressive dimensions, the Welsh Dragon could dominate in any pro division. His flawless combination of size, proportion, and symmetry make him hard to beat.

Formerly known more for his spectacular wheels, Lewis is now regarded as the most complete competitor in the 212 category. Barring an ill-timed peak, Lewis should claim his third Sandow at the 2014 Olympia.

Lewis will be pushed hard by the other athletes. The top six can all take it, so he needs to bring his best physique in order to dominate the fight of his life come September 20.

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